There are some healthy habits that help us improve our diet to have more energy. Are you having slumps or do you feel tired? Discover them! Waking up every day with a feeling of tiredness is a sufficient reason to improve the diet to have more energy. Although many ignore it, nutrition is the most important pillar to maintain optimal physical and mental performance. When we make a good combination of food we provide the body with the “fuel” it needs to start up its functions. In addition, we give a boost to metabolic activity and strengthen defenses to prevent diseases. The problem is that not everyone is aware of the quality of the food they eat, or they have false ideas about diet. As a consequence, productivity is reduced and the tendency to have problems in the mood increases. What can we do to prevent it?

Although the Eating models can vary according to the needs of each organism, there are some basic tips to improve the diet in general. Then we tell you in detail so you can start applying now.

Tips to Improve the Diet to Have More Energy:

At present there are many energy products that can help combat that feeling of tiredness that interrupts the days. However, excessive consumption is discouraged, as they contain stimulants and chemical additions that are not entirely good. What some overlook is that improving diet is the most effective and safest way to get energy. Although its effects are not as  instantaneous as and energizer , the nutrients it provides are the best “boost” to keep each function active. What should a diet include to have more energy? What are the most recommended foods? Understanding its importance to ensure good productivity, we collect the most important aspects to improve it.

Eat a Healthy Breakfast

The daily consumption of a balanced breakfast is the first step to increase the feeling of vitality and energy throughout the day. This main meal contains the nutrients that the body requires to start functioning, which prevents morning fatigue.

“A good breakfast should contain 25% of the total daily calories”.

In addition, it must provide high energy value nutrients such as fats, carbohydrates and proteins. Some recommended foods for this time of day are:

  • Low-fat dairy
  • Lean meats
  • Whole grains
  • Fresh vegetables and fruits
  • Eggs


Snacks or snacks are necessary in the diet to have more energy. Through these, the body is given a “plus” of energy nutrients that, after being assimilated, stimulate physical and mental activity. However, it does not serve to consume any type of snack. If these are replaced with package fritters or bakery products, an opposite effect to the desired one can be produced. Like other industrial foods, they are full of empty calories and lack  essential nutrients . Therefore, if the idea is to feel more energy, it is best to make other choices. Nuts, avocados and all varieties of seeds are good options. It is also valid to consume fruits, vegetable sticks or natural yogurt.

Eat Complex Carbohydrates

One of the mistakes that most people make when they want to improve their diet is to limit the consumption of carbohydrates to the extreme. It is true that it is convenient to reduce your intake to lose weight; what is not correct is to suppress or replace them. Carbohydrates are the main source of fuel for the body. Its assimilation improves the mood and, in addition, optimizes the physical performance. The drawback is that many choose simple carbohydrate sources, which do not have significant nutritional value. Because of this, some develop blood sugar problems or prolonged episodes of fatigue. To avoid this, it is recommended to consume more sources of complex carbohydrates. These, by the way, are an important source of dietary fiber. Some recommended are:

  • Integral rice
  • Bread and wholemeal flours
  • Legumes and nuts
  • Seeds (flax, chia, pumpkin, etc.)
  • Vegetables and fruits

Eat Dark Chocolate

Until a few years ago it was thought that consuming chocolate was synonymous with ruining the diet. However, this belief is a thing of the past and today it is distinguished as a healthy food. Its main benefits are attributed to its contribution of flavonoids, fiber and minerals, which  protect the body . But beware; it is not worth eating any chocolate. To be good it must be composed of more than 70% cocoa and it must not contain additives such as milk. Thus, in its purest state, it retains its antioxidant powers and its energetic value. This food should only be eaten in moderate portions (20 or 30 g)

Choose Foods with Healthy Fats

Fats also represent a part of the body’s “fuel”. Therefore, it is not correct to suppress them completely from the diet. If you want to add them in your diet to have more energy, you should opt for those of unsaturated type, also known as “good fats”. The foods that contain them are:

  • Fatty fish and seafood
  • Avocado and oil derivative
  • Extra virgin olive oil
  • Nuts and seeds

Final Recommendations

In order for the effects of the diet to have more energy to be complete, it is good to bear in mind some final advice that supports the foregoing. With all this there is a positive impact on brain chemistry and metabolism, which promotes general well-being.

  • Avoid the maximum consumption of processed foods rich in sodium and sugars.
  • Increase the consumption of water and healthy infusions.
  • Prepare energy shakes and vegetable milks.
  • Limit the sources of cholesterol and saturated fats.
  • Do regular physical exercise.
  • In addition, you can drink warm water with lemon on an empty stomach.

Are you feeling drowsy and without “battery”? Put all these tips into practice! Remember that doing some exercise regularly is also necessary to raise energy levels. Surely you will feel with much more energy, vitality and, in addition, of better mood.

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